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Swim Workouts

  1. Tuesday workout

    by , September 6th, 2011 at 08:53 AM (Pete's swim blog)
    Lots of rain last night. We need it but Texas needs it more. Feels like fall already and that's a bit too soon for me. Dave M was killing us on the 1800 yard set today. He kept cruising off and just leaving me in his dust. Dave is faster than me but not that much faster. I kept looking for something I was doing wrong and finally accepted that I was having a bad day. My times were a little off but they weren't that bad. Dave B and I decided to drop our drag suits for the 100s on 1:10. When Dave M didn't do the same, we got suspicious and sure enough, Dave had dropped his a long time ago. Just goes to show why you don't judge your performance by others.

    SCY

    400 Warm Up

    200 IM - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    50 Easy

    200 IM - 3:00
    100 fr/25 k/75 fr - 3:00
    100 fr/50 k/50 fr - 3:00
    100 fr/75 k/25 fr - 3:00
    100 fr/100 k - 3:00
    100 fr/75 k/25 fr - 3:00
    100 fr/50 k/50 fr - 3:00
    100 fr/25 k/75 fr - 3:00
    200 IM - 3:00

    100 Easy

    5 Times through
    * 100 - 1:10 (Made 1:07, 1:06, 1:05, 1:05, 1:04)
    * 50 Easy - 1:10

    150 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  2. TS Lee Workout

    by , September 5th, 2011 at 10:00 AM (Pete's swim blog)
    I'm not sure if it is a tropical storm anymore and we are so far north, there are hardly any winds from this system but there is plenty of rain. The big trick was finding a pool open early on labor day morning. We ended up at a community 25 yd pool which was pretty nice. No lane ropes but there were at least lane markings. Since there was nothing to buffer the waves, I went without a drag suit. About half way through some joggers ran by and stared at us like we were nuts. Really!!? At least we intended to get wet. Got a good hour and a half in.

    SCY

    400 Warm up

    2 times through:
    * 25 bk/75 fr - 1:40
    * 25 bk/75 fr - 1:35
    * 25 bk/75 fr - 1:30
    * 25 bk/75 fr - 1:25
    * 25 bk/75 fr - 1:20

    25 Easy

    1000 Relay (Target 9:00; we did 10:12 to 10:20) Just to choppy to make any really fast times. 3 teams of 2 (everyone did 500 yds).

    25 Easy

    4 times through
    * 100 - 1:10
    * 50 - 1:10
    2 x 100 - 1:10

    10 Minutes easy Fly down/bk kick back (I did 550 yds)

    10 x 100 - 1:30 (25 fly/75 free)

    (4300 Total)
    Categories
    Swim Workouts
  3. HSA Saturday

    by , September 3rd, 2011 at 09:53 AM (Pete's swim blog)
    Swam with George and Billy at HSA today. Both pushed me really hard and eventually, I had to drop my drag suit to keep up (they weren't wearing one). Fun day... lots of yardage.

    SCY

    300 Free
    300 Br down/fr back
    300 Bk down/fr back
    300 Fl drill down/fr back

    200 Kick (w/fins)
    8 x 25 IM Order - :30
    200 Kick (w/fins)
    8 x 50 IM down/fr back - :50
    200 Kick
    8 x 75 - odds IM/evens fr
    200 Kick

    8 x 100 Fr - 1:25 (made 1:15s)
    300 Pull (dropped drag suit)
    8 x 50 Fr - :45 (made :32-:34)
    300 Pull
    8 x 25 Fr - :25
    300 Pull

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  4. Friday Power Hour

    by , September 2nd, 2011 at 09:21 AM (Pete's swim blog)
    Good workout. Made the first 1000 with a drag suit. Took it off for the rest. 625 fly is good for me but I came in with a few seconds to spare. Should have gone 100 fly on the last 100. Wanted to break 2:50 on the last 200 br but I was pretty happy just to keep it all under 3:00.

    SCY

    400 Warm up

    2 x 75 - 1:10 Fly/Free/Free
    2 x 75 - 1:05 Free
    2 x 75 - 1:10 Back/Free/Back
    2 x 75 - 1:05
    2 x 75 - 1:10 Br/Free/Br
    2 x 75 - 1:10
    100 IM - 1:30

    5 x 200 - 3:00
    Odds - Hard Stroke (I did br - 2:55, 2:51, 2:52)
    Evens - Easy Free

    50 Easy

    1000 - 15:00
    Maximize fly - Open turns every 100. If ahead of 1:30 pace, substitute 25 free w/ 25 fly.
    I did 625 fly (50, 50, 75, 75, 75, 50, 50, 50, 75, 75)

    5 x 200 - 3:00 Descend
    I did IMs w/ a 200 free in the middle
    3:00, 2:55, 2:30 (Free), 2:50, 2:45

    200 Cool Down

    (4650 Total)

    Updated September 2nd, 2011 at 04:04 PM by pmccoy

    Categories
    Swim Workouts
  5. Thursday Workout

    by , September 1st, 2011 at 09:15 AM (Pete's swim blog)
    Felt pretty good on the first 200 Free so I shot for 2:30s the rest of the way. Felt good on the second one so I decided to descend them. Was a bit suprised to go 2:21 at the end with a drag suit on and being so tired but I had Dave pacing me one lane over.

    SCY

    500 Warm up

    8 x 50 - 1:00
    1-4 Descend Fly
    5-8 Descend Back

    5 x 200 - 3:00
    Odds - 1st 50 Stroke
    Evens - 1st 50 Kick

    8 x 50 Pull - :50 (2 Easy/2Hard)

    50 Easy

    5 x 200 - 2:45 (2:35, 2:31, 2:28, 2:26, 2:21)

    8 x 50 - 1:00
    1-4 Descend Breast
    5-8 Descend Free

    200 Cool Down

    (3950 Total)
    Categories
    Swim Workouts
  6. Wednesday Power Hour

    by , August 31st, 2011 at 09:14 AM (Pete's swim blog)
    First half wasn't as bad as it looked. I dropped the drag suit after #2 and made 1:15s. Held that through #4 and made the last 100 (50 fly/50 free) on 1:20. Technically, the first set isn't exactly a half hour. You have to go with a 50 second rest in between iterations to make the math come out right. It was just easier to watch the clock by going with a 1:00 rest.

    The kick set was miseable. 1st pull I did on 2:14 but I couldn't sustain 200 breast stroke kick because of my knee. 2nd pull my paddles came apart and eventually I had to ditch them after I missed the first 100 yards. Decided to pull 150 and kick 150 (50 fl/50 bk/ 50 fr). On #3 - #5 I pulled 250 and kicked 150. Made the split but was upset w/ my paddles.

    SCY
    450 Warm up

    4 times through:
    * 5 x 100 - 1:20
    * 1:00 Rest
    #1 - 1st 25 of 1st 100 Fly
    #2 - 1st 25 of 1st, 3rd and 5th 100 Fly
    #3 - 1st 25 of each 100 Fly
    #4 - 1st 25 of each 100 Fly, 50 Fly for at least one 100

    50 Easy

    5 x 400 - 6:00 200 Pull/200 Kick

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  7. Tuesday workout

    by , August 30th, 2011 at 09:51 AM (Pete's swim blog)
    Adoption went through smoothly yesterday. As informal it was, answering lengthy legal questions is always nerve wracking for me.

    Knee is better but still hurts some. Ibuprophen is a wonderful thing! I set out to make 10 x 100 on 1:15 and then keep going if I could. First one I made easily on 1:10. Second one I barely made 1:15. Held 1:12 to 1:13 from there on. Had some sinus congestion that along with the heat made me feel like my head would implode. Decided to break at #11. Picked back up at #12 and easily made the rest. 1:10 on #16 and was able to sprint the 50... sort of.

    SCY
    400 Warm up

    6 x 50 Free - :45

    16 x 100 - 1:15 (Optional Rest on #5 and #10)
    50 Sprint

    I made 10 and rested on #11 - no drag suit

    100 Easy

    20 x 25 Kick - :30
    5 Times through:
    * 50 Hard Fly - 1:00
    * 50 Free - 1:00
    * 50 Hard Back - 1:00
    * 50 Free - 1:00
    * 50 Hard Breast - 1:00

    100 Easy
    200 Timed IM Kick (3:23 no drag suit)

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  8. Various musings for the day + Monday workout

    by , August 29th, 2011 at 10:45 AM (Pete's swim blog)
    Today is our court date for adoption. We will legally be Jude's parents as of today sometime. That's one of the nice things about adoption... all the milestones to go through plus all the fun of a newborn. He has been a relatively easy infant.. sleeps through the night and really only fusses about being hungry. I guess that my wife and I don't have the "infant sleep" genes in us.

    Got to play/coach/referee a lot of soccer this weekend... one of my childhood passions. I always swam in the summers and played soccer in the spring/fall growing up. Like swimming, I was a horrible soccer player. I was short, slow and uncoordinated. My primary responsibility was to stand in the way of any attacker moving down the field and force him to run over me. I wasn't too bad at that but dribbling, passing and shooting weren't things I could do well at all. My oldest son is the same way (slow, uncoordinated) but he is much better than I was at the same age. This year has been fun because he is growing a lot and becoming physically capable of doing things he couldn't do before. My 5 year old is having fun playing "herd ball". He has great foot skills but no speed. His team got killed something like 12-6, but he is pretty sure they won 6-4. We don't officially keep score and there is so much of it, it is pretty hard to anyway. Funny how kids that age see things. He knows two important things from each game: 1) excactly how many goals his team got and 2) his team won.

    I play every other week at our church in pickup games. Like swimming, I gave up on soccer before I grew to my current height. Most of the guys that played soccer in high school/college destroyed their knees in the process. Mine work great (most of the time) so it's all pretty much fair... they have all the skill and I have the speed to run around them. Swimming keeps me in great condition so I don't have to run a lot to be able to sprint in games. Scored twice last night - one mostly luck, the other a great effort by the guy who set me up. On the down side, I got a little competitive with someone taller and faster than I am. We got to the ball at the same time and both hit the ground hard. He landed on my right leg and twisted my knee slightly. Swimming breast stroke now involves excruciating knee pain.

    Cuts, bruises, strains and all, I headed in to practice this morning and was thankful there was no IM (breast stroke) on the agenda. I tackled the first set fairly easily even with a drag suit on. The second and third sets are supposed to be merged together (the third set is supposed to be 5 seconds faster as well). Since I was the only one to make the first set, we split it up, dropped our drag suits and shot for the faster time splits. I made those fairly easily so I started shooting for getting 5 seconds rest on each 100 which I managed to do. Was very pleased to make the final 100 on 1:05.


    SCY

    400 Warm up

    3 x 100 Fr - 1:25
    2 x 100 Fr - 1:20
    1 x 100 Fr - 1:15
    3 x 100 Fr - 1:20
    2 x 100 Fr - 1:15
    1 x 100 Fr - 1:10

    50 Easy

    Droped drag suit

    3 x 100 Fr - 1:20
    2 x 100 Fr - 1:15
    1 x 100 Fr - 1:10

    50 Easy

    3 x 100 Fr - 1:20 (Made 1:15s)
    2 x 100 Fr - 1:15 (Made 1:10s)
    1 x 100 Fr - 1:10 (Made 1:05)

    50 Easy

    3 x 100 Fly - 1:40
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 Free - 1:35
    2 x 100 Fly - 1:30 (Ouch!)
    1 x 100 Free - 1:25

    200 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  9. Power Hour Friday - Wasserman plus

    by , August 26th, 2011 at 09:21 AM (Pete's swim blog)
    One of the more entertaining and underreported swims from Nationals was Neil Wasserman's 1500... at least I think it was him. Neil grabbed everyone's attention when he led off the 1500 with a 200 IM. At 200m he started another 50 fly and the engineers and mathemeticains huddled together to figure out exactly what he was doing. The prevailing theory was 7 x 200m IM plus 100m of something... probably fly/back. That theory was shot down at 400m when he did an extra 50 Free. Then at 450m, he did another 50 fly and looked like he was back on another 200 IM. Except at 600m he did an extra 50 br followed by 100 fr. After thinking maybe there was no pattern, I threw out the prediction that he would do an extra 50 bk at 850m. When he did, all the engineers and mathemeticians bowed before me while the nearby cute girls sneered and whispered "nerd!" under their breath. Wherever you are Neil... you pioneer of bizarre swims... you guru of distance IM... this workout's for you!

    7 Wasserman, Neil R 56 O*H* 22:15.00 22:30.60 4.00
    31.45 1:20.50(49.05) 2:11.13(50.63) 2:52.57(41.44)
    3:33.34(40.77) 4:21.41(48.07) 5:12.36(50.95) 5:53.76(41.40)
    6:29.48(35.72) 7:15.94(46.46) 8:04.93(48.99) 8:56.03(51.10)
    9:46.79(50.76) 10:29.30(42.51) 11:11.88(42.58) 11:51.16(39.28)
    12:40.96(49.80) 13:28.12(47.16) 14:19.35(51.23) 15:10.40(51.05)
    15:52.82(42.42) 16:35.21(42.39) 17:15.28(40.07) 17:57.76(42.48)
    18:47.55(49.79) 19:33.79(46.24) 20:25.44(51.65) 21:15.81(50.37)
    21:55.43(39.62) 22:30.60(35.17)

    SCY

    100 Warm-up

    175 Free/25 Kick - 3:00
    200 Free/50 Kick - 3:45
    225 Free/75 Kick - 4:30
    250 Free/100 Kick - 5:15
    275 Free/125 Kick - 6:00
    300 Free/200 Kick - 7:30

    50 Easy

    The Wasserman Plus (Convert 200 IM to 400 IM + 500 IM)

    200 IM - 3:00
    200 IM/50 fr - 3:45
    50fl/50bk/100br/100fr - 4:30
    50fl/100bk/100br/100fr - 5:15
    400 IM - 6:00
    500 IM - 7:30

    200 Cool down

    Note: we did ours short course in about the same time Neil did his long course. Roger did it the manly way and added his second 200 IM from the front (fly first). I made the 400 IM right at 6:00 and knew I was in a lot of trouble for the 500 IM. Ended up mixing 50 free into the 125 Fly and 50 fly into the 125 free on the 500 IM. I did make 7:30... but barely.

    (4350 Total)
    Categories
    Swim Workouts
  10. Thursday Workout - more breakthroughs

    by , August 25th, 2011 at 09:28 AM (Pete's swim blog)
    Another workout I made all the splits on for the first time. I've been close to making the final 400 on 5:00 before with a drag suit but never quite made it. I made the 400 on 5:20 with 10 seconds rest so I knew I had a chance. The trick for me is making it to 300 yards. Somewhere around 200 to 250 yards, it starts hurting bad and I start doubting myself. Once I get to 300, I know I can gut out the remaining 100. Made it today despite the heat.

    Dropped the drag suit for the 500 timed. Dave paced me out at a 2:20 for the first 200. He dropped back for the remaining 300 while I kept pushing as hard as I could. Started hurting around 350 yards. Held it together for a 6:02. My best from Feb is 5:54. Have a feeling that time is going down next year.

    SCY

    400 Warm up

    400 Free - 6:00
    5 times through
    * 50 Fly - :45
    * 50 Kick - 1:00
    * 50 Back - :50
    * 50 Kick - 1:00
    * 50 Breast - :55

    50 Easy

    400 Free - 5:40
    400 Free - 5:20
    400 Free - 5:00

    50 Easy

    500 Free Timed (6:02)

    (4050 Total)

    Updated August 25th, 2011 at 12:47 PM by pmccoy

    Categories
    Swim Workouts
  11. Power Hour Wednesday - IM Pyramid

    by , August 24th, 2011 at 09:06 AM (Pete's swim blog)
    Didn't even bother with the drag suit today. I knew this set was going to be tough when Roger sent it out last night. Managed to keep up through the 600 IM but the lack of rest and pool temp eventually got me. Started substituting fly with free on the way back down. Did 50 fly/50 free on the 400 IM, 50 fly/25 free on the 300 IM and then finished the 200 IM and 100 IM normally (but tired). Dave and Roger made the whole thing without any trouble. I think Roger actually got faster as the set went on.

    The timed 400 IM went well especially with a little recovery. I was just a couple seconds behind Roger after the fly. Usually that is a very good sign for me. Back stroke was stronger than usual. Ended up at 5:27. My best meet time is 5:24 so I felt really good about that. I think a 5:15 is possible with a little work.

    SCY

    400 Warm up

    100 IM - 1:30
    200 IM - 3:00
    300 IM - 4:30
    400 IM - 6:00
    500 IM - 7:30
    600 IM - 9:00
    500 IM - 7:30
    400 IM - 6:00
    300 IM - 4:30
    200 IM - 3:00
    100 IM - 1:30

    25 Easy

    400 IM Timed (5:27 - from dive wo/ drag suit)

    75 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  12. Tuesday workout

    by , August 23rd, 2011 at 08:25 AM (Pete's swim blog)
    Pushed straight through on this workout. 3500 yards, no breaks. Just Dave and myself today. After the power hour workouts, it wasn't too bad. Climbing back out on the last set of 100 frees was tough but I held 1:12 on the 1:15 and 1:15s on the 1:20s. Cruised through two 1:25s and finished on 1:15. Even kept the drag suit on. It was hot though... 86F. Couldn't wear a cap.

    SCY

    400 Warm up

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    16 x 25 - :30 Easy free/Hard stroke
    3 x 100 Pull - 1:25
    2 x 100 Pull - 1:20
    1 x 100 Pull - 1:15
    16 x 25 - :30 Easy free/Hard stroke
    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    2 x 100 - 1:20
    3 x 100 - 1:25
    16 x 25 - :30 Easy/Hard IM order

    200 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  13. Monday - Power Hour

    by , August 22nd, 2011 at 09:06 AM (Pete's swim blog)
    Another power hour. Took Saturday off due to a triathlon at the Nat and Soccer for the rest of the day. Got some decent rest. Today felt good until the second pull. The tubing on my paddles is too short and it came out. Wasted 100 yards. I hate it when that happens.

    SCY

    400 Warm up

    1000 - 1:30 pace - Kick as much as possible and still hold the 1:30 pace
    Goal - 500 yards of kick. I did 650.
    1000 - 1:30 pace - As much fly as possible and still hold the 1:30 pace
    Dropped drag suit and made 550 yards.

    50 Easy

    10 times through
    * 25 Stroke hard - :20
    * 75 East - 1:10

    200 Pull - 2:30
    200 Kick - 3:30
    200 Pull - 2:30
    200 Kick - 3:30
    200 Hard Pull - 2:30

    200 Cool down

    (4650 total)
    Categories
    Swim Workouts
  14. Power Hour Friday

    by , August 19th, 2011 at 12:53 PM (Pete's swim blog)
    We each chipped in 1000 yards for this power hour so it ended up being an hour and 5 minutes today as we each took a break to explain our set. Donated apheresis afterwards so I'm feeling very loopy now.

    SCY

    500 Warm up

    5 Times through
    * 25 Kick/75 Pull - 1:30
    * 75 Pull/25 Kick - 1:30

    5 x 200 - 3:00
    #1 - 100 IM/100 Free
    #2 - Fly/Bk/Br/100 Free/25 Kick
    #3 - Fly/Bk/100 Free/50 Kick
    #4 - Fly/100 Free/75 Kick
    #5 - 100 Free/100 Kick

    Someone mentioned 200 fly in the next set so I dropped my drag suit.
    200 Free - 2:40 (Hard)
    200 Fly - 3:30 (Recovery)
    200 Free - 2:40 (Harder)
    200 Fly - 3:30 (Recovery)
    200 Free - 2:40 (Really hard - 2:21)

    25 Easy (so we could get to the deep end)

    10 x 100 - 1:30
    1st 25 choice stroke; 5 pull outs after each 100
    I alternated Fly/Free for the choice stroke. Fell behind after the pull outs on fly but caught back up on the free.

    75 Cool Down

    (4600 Total)
    Categories
    Swim Workouts
  15. Thursday Workout

    by , August 18th, 2011 at 09:14 AM (Pete's swim blog)
    Got to the end of the workout on the sheet and we were a few hundred yards short. So, we each came up with 300 yards for an additional 900. Dave's was really fun... 75 easy, 200 timed off blocks, 25 easy. I did IM at just under 2:35. Felt good. I think with some work on my back stroke, I can get well under 2:30.

    SCY

    400 Warm up

    4 Times through
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10

    100 Easy

    4 x 75 Free - 1:10
    4 x 75 Free - 1:05
    4 x 75 Free - 1:00
    4 x 75 Pull - 1:10
    4 x 75 Pull - 1:05
    4 x 75 Pull - 1:00

    50 Easy

    75 Kick - 1:30 Sprint
    75 Free - 1:30 Sprint
    50 Kick - 1:00 Sprint
    50 Free - 1:00 Sprint
    25 Kick - :30 Sprint
    25 Free - :30 Sprint
    4 x 75 Up/Down Kick - 1:15 (:05)

    75 Easy

    200 Timed from dive (I did IM - 2:35)

    125 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  16. Hour of Power - Wed. workout

    by , August 17th, 2011 at 09:12 AM (Pete's swim blog)
    These workouts originated before I started swimming a couple years ago. Some advanced high school kids were swimming some extra laps with the masters but they were only allotted one hour. In an effort to cram as much as possible into that hour, the "hour of power" was born. The hour of power is just 4000 yards in one hour broken up by 100s on a 1:30 pace. Today we took a break so it ended up being and hour and 4 minutes... but breaks are optional. Roger wants to bring this back for our M/W/F workouts. Here is today's:

    400 Warm up

    (for each 100 free, replace 25 free w/ 25 kick)
    100 Free - 1:30
    100 IM - 1:30
    200 Free - 3:00
    200 IM - 3:00
    300 Free - 4:30
    300 IM - 4:30
    400 Free - 6:00
    400 IM - 6:00

    50 Easy

    took off drag suit

    (for each 100 free, replace 50 free w/ 50 kick)
    400 IM - 6:00
    400 Free - 6:00
    300 IM - 4:30
    300 Free - 4:30
    200 IM - 3:00
    200 Free - 3:00
    100 IM - 1:30
    100 Free - 1:30

    200 Cool down.

    (4650 total)
    Categories
    Swim Workouts
  17. Tuesday workout - more fly

    by , August 16th, 2011 at 09:01 AM (Pete's swim blog)
    On the first set, I took off my drag suit and started with 100 fly. Everyone else left theirs on and started with 100 free. Usually, I make the first 100 fly and then fall apart on the 75fly/25free that follows. Once I miss a time split, I can't ever really catch back up. Today, I finished the 100 fly on 1:25 and held that pace through the 75fly/25free. Held it again for 50fly/50free. Got ahead of the up/down on the 25fly/50free and then alternated between 50 and 25 fly for the rest of the set. Worked back up to 100 fly when the interval jumped to 1:40. Felt good to finally make this set even if I had to drop the drag suite.

    SCY

    500 Warm up

    8 x 100 Up/Down Fly - 1:30 (:10) Start w/ 100 Fly
    4 x 100 Up/Down Fly - 1:40 (:10)

    8 x 50 - 1:00 Easy/Hard Reverse IM Order
    8 x 100 Up/Down Kick - 1:40 (:05)

    8 x 50 - :50 Easy/Hard
    200 Free - 3:00
    4 x 100 Up/Down Bk - 1:40 (:10)
    4 x 100 Up/Down Br - 1:40 (:10)

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  18. Monday Workout - distance fly

    by , August 15th, 2011 at 11:31 AM (Pete's swim blog)
    I remember thinking I would never be able to do a workout like this. Now its a matter of how much rest I'll get. I had to push on the shorter fly sets but on the distance I can stretch out a little and it doesn't hurt quite so bad. Need to start working on going a little faster and developing easy speed with my fly.

    SCY

    450 Warm up

    2 times through:
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly/50 Free - 1:30
    * 400 IM - 7:00
    * 50 Easy
    * 200 IM - 3:30 (125 Fly/25 bk/25 br/25 fr)
    * 300 IM - 5:30 (150 Fly/50 bk/50 br/50 fr)
    * 175 Fly - 3:00
    * 175 Free - 2:30
    50 Easy

    10 x 50 Free - :45

    200 Fly easy

    50 Cool down

    (4150 Total)
    Categories
    Swim Workouts
  19. Friday workout

    by , August 12th, 2011 at 09:27 AM (Pete's swim blog)
    The 2200 yd set was kind of interesting. I had to pick out parts where I could recover so I could keep going. Did the whole thing on the edge of falling apart but in the end I had enough to finish the last 100 on 1:11. Once we were done, Dave got the idea of swimming a hard 100 fly. I'm doing a triathlon tomorrow so I passed. He finished in 1:14 with a drag suit on. Nice swim Dave!

    SCY

    400 Warm up

    4 times through
    * 25 Kick - :30
    * 50 Fly/Free - :45
    * 75 Kick/Fly/free - 1:15
    * 25 Back/75 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    50 Easy

    5 x 200 IM - 3:30 (made all on 3:00)
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00

    250 Cool Down

    (4500 Total)
    Categories
    Swim Workouts
  20. Thursday Workout

    by , August 11th, 2011 at 09:28 AM (Pete's swim blog)
    Workout hurt today. I'm slowly getting back into grinding out the yards. My IM's have improved significantly probably due to a better fly.

    SCY

    450 Warm up

    8 x 50 Pull - :50 Easy/Hard
    100 Stroke - 2:00
    8 x 50 Kick - :50
    100 Stroke - 2:00
    200 IM - 3:00
    50 Easy

    8 x 50 Pull - :50
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    50 Easy

    8 x 50 Kick - :50 (did 25k/25stroke)
    100 Stroke - 2:00 (removed drag suit)
    200 IM - 3:00
    300 Free - 4:00
    1:00 Rest
    400 Free - 5:00 (4:55)

    200 Cool Down

    (4350 Total)
    Categories
    Swim Workouts